Mediterranean Chicken Bowl
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Prep Time
30 mins
-
Cook Time
30 mins
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Marinade Time
30 mins
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Total Time
1 hr 15 mins
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Servings
4 people
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Calories
488 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Chicken Bowl
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A delicious Mediterranean Chicken Bowl featuring tender, seasoned chicken, crisp vegetables, and a rich, creamy tzatziki sauce.
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Ingredients
- 1 pound boneless skinless chicken breasts
- ¼ cup olive oil divided
- 1 lemon zested and juiced
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon dried dill
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 cups cooked quinoa or brown rice
- 2 cups grape tomatoes quartered
- 2 cups cucumber chopped
- ½ cup kalamata olives halved
- ¼ cup red onion thinly sliced
- ½ cup feta cheese crumbled
- Tzatziki sauce for serving
- Lemon wedges for serving
- pita bread wedges optional
- fresh dill and parsley for garnish
Instructions
- Make sure chicken is pounded to an even thickness before beginning. In a gallon size zipper bag, combine chicken breasts, 3 tablespoons olive oil, lemon zest and juice, garlic, oregano, dill, salt, and pepper. Marinate for at least 30 minutes to 1 hour, turning the bag occasionally.
- When ready to cook, remove the chicken from the bag and discard marinade. Heat remaining olive oil in a large skillet set over medium-high heat.
- Cook chicken for 4-5 minutes per side, depending on thickness, until no longer pink in the center and registers 165 degrees in the center using an instant read thermometer. Transfer the chicken to a cutting board and let rest for 5 minutes before slicing or cubing as desired.
- While chicken cooks, prepare quinoa. Follow package instructions for cooking, and season with a pinch of salt for added flavor.
- To assemble the bowls: divide the quinoa or rice among 4 bowls. Top with sliced chicken, tomatoes, cucumber, olives, red onion, and feta. Drizzle as desired with tzatziki sauce and a squeeze of fresh lemon juice over the top. Garnish with dill and/or chopped parsley, and serve with pita, if desired.
Notes
- Storage: Store the components separately in airtight containers for up to 3 days. Keep the chicken, grains, and veggies in separate containers to maintain freshness.
- Reheating: Reheat the chicken and grains in the microwave on low heat until warmed through. The veggies and toppings are best served cold or at room temperature.
Nutrition Information
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Calories
488kcal
(24%)
Carbohydrates
31g
(10%)
Protein
33g
(66%)
Fat
27g
(42%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
3g
Monounsaturated Fat
14g
Trans Fat
0.01g
Cholesterol
91mg
(30%)
Sodium
969mg
(40%)
Potassium
935mg
(27%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
913IU
(18%)
Vitamin C
29mg
(32%)
Calcium
177mg
(18%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 488 kcal
% Daily Value*
| Calories | 488kcal | 24% |
| Carbohydrates | 31g | 10% |
| Protein | 33g | 66% |
| Fat | 27g | 42% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 91mg | 30% |
| Sodium | 969mg | 40% |
| Potassium | 935mg | 20% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 913IU | 18% |
| Vitamin C | 29mg | 32% |
| Calcium | 177mg | 18% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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